When I was 19 years old, I was diagnosed with generalized anxiety disorder. It was a time filled with overwhelming fear and constant worry. There were moments when my anxiety was so severe that I would experience hallucinations, making it difficult to function in everyday life. I remember being too afraid even to take a shower, feeling paralyzed by my own thoughts.
Over the years, through consistent therapy and self-discovery, I’ve learned how to deal with my anxiety by being more present. Here are some of the habits that have completely transformed my mental health. It’s important to remember that these are small habits that you can build upon over time. Life won’t change magically with just two weeks of these practices, but like any muscle, the longer you exercise it, the stronger it will become.
Dealing With Anxiety
1. Go for a Walk
Taking a walk has become one of my go-to methods for calming my mind. It’s even better if you have access to nature and can walk barefoot through the grass. There’s something incredibly grounding about feeling the cool dirt beneath your feet and looking up at a bright, clear sky. It makes all other problems seem insignificant, even if just for a moment. Any kind of movement here will do. If you have a favorite sport or exercise, like Pilates, taking 20 minutes out of your day to focus on your body will help you in more ways than one.
2. Clean/Chores
A lot of my anxious thoughts lately revolve around not doing a good enough job at “being human.” I often feel insignificant and useless. To combat those feelings, I focus on cleaning my house, doing laundry, cleaning the windowsills, or tackling any chore at home that I’ve been meaning to get to. Keeping my hands busy gives my mind less attention to focus on anxious thoughts. Usually, by the time I’m done with the task, the anxious thoughts have passed.
3. Prayer or Mantra
I hope this doesn’t scare off any secular readers, but having a mantra to come back to over and over again has been a grounding technique that’s been my rock throughout the last few years. I’m not religious, but I grew up Catholic, so repeating the Lord’s Prayer and Hail Mary to myself whenever my mind is racing has proven to keep me focused and prevent me from giving negative thoughts too much attention. Find a prayer, poem, or mantra that resonates with you.
These small habits have been crucial in helping me dealing with anxiety. They didn’t change my life overnight, but with time and practice, they’ve made a significant difference. Remember, it’s about progress, not perfection. Each step you take towards being more present is a step towards better mental health.